How To Use Adjustable Kettlebells In Your Workouts

There comes a time in every weightlifter's experience when you need to shake up your exercise programme: introducing the adjustable weight kettlebell. 

While kettlebells are definitely not a new gym fad, an adjustable kettlebell can help to reduce monotony and assist with breaking those dreaded plateaus. 

So, if diminishing returns are setting you back, or if you are simply a little bored of the same sets and reps, grab hold of an adjustable kettlebell to get excited about lifting again. 

 

How do adjustable kettlebells work?

Unlike traditional solid steel or cast iron kettlebells, which are made of a single weight with a handle, adjustable kettlebells can change the weight on the handle depending on how heavy or light you want it.

There are three main types of adjustable kettlebells: dial-pin, selector-pin or plate-load models. Each can change the weight; they simply have different mechanisms for doing it. 

 

Plate-loaded kettlebells

The plate-loaded kettlebell looks very similar to a traditional solid kettlebell, but unlike cast iron versions, it is either hollow inside for nested plates, or the plates are attached to a central column. 

This allows circular plates to be dropped into or onto it and held in place by a secure lid and base. The kettlebells can be adjusted within a range of weights, for example 8kg to 16kg, and even up to 24kg. 

 

Selector-pin kettlebells 

Selector-pin kettlebells work similarly to gym equipment where a movable pin is slotted into the weights to adjust the load. In a kettlebell, the magnetic pin can be moved, and unused plates are left on the floor. 

Often these versions are big and blocky, departing from the usual round shape, and they can be harder on your forearms. 

 

Dial kettlebells

A dial kettlebell works by twisting the dial under the handle which selects how much weight is used. The interior of the kettlebell is stacked with weight plates that are removed when not in use. 

Each of these has safety features to ensure that the weight plates are securely fastened and do not shift or fall off while you are using it. 

 

What are the advantages of adjustable kettlebells over standard versions?

As any fitness coach will attest, a kettlebell is a useful and highly versatile piece of equipment that can be deployed in commercial gym classes and for home workouts. 

Their use in rotational, isometric and dynamic movements means the humble kettlebell can give you a fantastic full-body session, whether you’re going for muscle mass or simply want more mobility. 

The adjustable kettlebell has further advantages over traditional cast iron and solid steel types:

 

Space saving

With adjustable kettlebells, there is no need for a rack with multiple sizes of kettlebells, as it is all-in-one. That makes it perfect for small spaces, home gyms and people who have limited storage.

 

Only one kettlebell needed

Not having to buy more kettlebell weights is a budget-saver in the long run, as you won’t have to shell out more money every time you want to go heavier. A set of five to seven cast iron kettlebells plus a rack will cost significantly more than an adjustable kettlebell. 

That said, if you want to do exercises that require a pair of kettlebells, then you will need to buy two. 

There is also the option of choosing a weight range, as some adjustable kettlebells will only go up to a certain weight. If you want to go heavier beyond that top weight, you will need to purchase the next kettlebell up. 

 

Easy to use

The mechanisms on adjustable kettlebells are simple to use, and therefore it is easier to change up and down the weights between exercises. This smooth, fast transition means that you can save time and spend more minutes on your lifting workout. 

 

Progressive overload

A core feature in many weightlifting plans is progressive overload, where weight is added gradually throughout the programme. The incremental increase can increase strength and muscle growth. Adjustable kettlebells are ideally suited, with weight increases built in.

 

What can adjustable kettlebells be used for?

In short, an adjustable kettlebell can be used for any exercise that requires a regular kettlebell. It can allow you to do pyramid exercises, progressive loading and other types of rep formats quickly without revisiting the rack. 

The big decision you will need to make is whether to purchase one or a pair of kettlebells to spice up your weightlifting routine. Below are some exercises that can be integrated into your programme with either one or two kettlebells. 

 

Single kettlebell exercises

Although more limiting than two-bell exercises, there are still lots of great exercises that only need a single kettlebell, including:

• The kettlebell swing, great for increasing the heart rate as well as explosive hamstring and glute movement. With feet apart, swing the bell with two hands from a hanging start by thrusting hips forward to overhead and let it return

• Single- arm row: with one leg partially bent in front, bring the kettlebell up and back to the hip and return to hanging. 

• Strict single-arm press from standing

• Kettlebell curtsy lunge: holding the kettlebell in two hands at chest height and feet hip-width apart, cross one foot behind the other into a lunge position and return to standing

• Kettlebell glute bridge, similar to a bodyweight glute bridge but holding a kettlebell on your lower stomach

• Suitcase carries are excellent for developing core and grip strength; simply walk with one kettlebell in hand without leaning or slouching

• Planks with a kettlebell pull-through work to strengthen core, back and shoulders

• Kettlebell halos: holding the handle with the ball upwards, rotate the kettlebell around your head to improve shoulder mobility

 

Two-kettlebell exercises

A pair of kettlebells can be used as an alternative to dumbbells in many exercises, if you are limited on space or budget. Here are some exercises to try with a pair of kettlebells:

• Overhead push press from a standing front rack position

• Double front squat: with a kettlebell in each hand, or if you are feeling energetic, push into an overhead with a thruster

• Bent-over row: hinging at the hips and keeping knees loose, bring the kettlebells upwards

• Lunge walk with a kettlebell in each hand, either racked at the shoulders or with arms hanging at your sides

Kettlebells are far more versatile than a classic two-handed swing. Goblet squats, back squats, deadlifts, side lunges, single-arm snatches, push-presses and Russian twists – the list of kettlebell exercises is almost endless. 

Simply choose the muscle group you want to work with your adjustable kettlebell, and there will likely be an exercise to suit.